Plant Based Version :
Here’s a plant-based version of the magnesium-rich meal that incorporates various plant-based ingredients rich in magnesium:
Grilled Tofu with Quinoa and Roasted Vegetables
Ingredients:
- Extra-firm tofu (14 oz): Tofu is a great plant-based source of magnesium.
- Quinoa (1 cup, cooked): Quinoa is a magnesium-rich whole grain.
- Spinach (1 cup, fresh): Spinach is a leafy green vegetable high in magnesium.
- Almonds (1/4 cup, chopped): Almonds are magnesium-rich nuts.
- Chickpeas (1/2 cup, cooked): Chickpeas are magnesium-rich legumes.
- Broccoli (1 cup, chopped): Broccoli is a magnesium-rich vegetable.
- Olive oil (2 tablespoons): For grilling tofu and roasting vegetables.
- Lemon juice (1 tablespoon): Fresh lemon juice for added flavor.
- Garlic (2 cloves, minced): Garlic adds a delicious aroma and taste.
- Salt and pepper to taste
Instructions:
- Prepare Quinoa:
- Rinse 1 cup of quinoa under cold water.
- In a saucepan, combine 1 cup of quinoa with 2 cups of water.
- Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the quinoa is cooked and water is absorbed.
- Fluff with a fork and set aside.
- Prepare Tofu:
- Press the tofu to remove excess water. Cut the tofu into slices or cubes.
- In a bowl, combine olive oil, minced garlic, lemon juice, salt, and pepper. Marinate the tofu in this mixture for at least 15 minutes.
- Preheat your grill or grill pan over medium-high heat.
- Grill the tofu for about 3-4 minutes per side or until it develops a golden crust.
- Roast Vegetables:
- Preheat your oven to 400°F (200°C).
- Toss chopped broccoli with a tablespoon of olive oil, salt, and pepper.
- Spread the broccoli on a baking sheet and roast for 15-20 minutes or until tender and slightly crispy.
- While the broccoli is roasting, prepare the rest of the meal.
- Prepare Spinach and Chickpeas:
- In a pan, heat a tablespoon of olive oil over medium heat.
- Add fresh spinach and cook until wilted.
- Add cooked chickpeas to the spinach, toss, and cook for another 2-3 minutes.
- Season with salt and pepper to taste.
- Assemble Your Meal:
- Divide the cooked quinoa among plates.
- Top the quinoa with the grilled tofu slices or cubes.
- Arrange the roasted broccoli, sautéed spinach, and chickpeas around the tofu.
- Sprinkle chopped almonds over the dish for an added crunch and magnesium boost.
This plant-based meal is not only rich in magnesium but also provides a good balance of protein, fiber, and other essential nutrients. Enjoy your nutritious and delicious plant-based magnesium-rich meal!
The same meal with salmon replacing the tofu…
Grilled Salmon with Quinoa and Roasted Vegetables
Ingredients:
- Salmon fillet (6 oz): Salmon is not only a good source of magnesium but also provides healthy omega-3 fatty acids.
- Quinoa (1 cup, cooked): Quinoa is a whole grain rich in magnesium and protein.
- Spinach (1 cup, fresh): Spinach is a leafy green vegetable high in magnesium.
- Almonds (1/4 cup, chopped): Almonds are magnesium-rich nuts.
- Chickpeas (1/2 cup, cooked): Chickpeas are magnesium-rich legumes.
- Broccoli (1 cup, chopped): Broccoli is a magnesium-rich vegetable.
- Olive oil (2 tablespoons):
Instructions:
- Prepare Quinoa:
- Rinse 1 cup of quinoa under cold water.
- In a saucepan, combine 1 cup of quinoa with 2 cups of water.
- Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the quinoa is cooked and water is absorbed.
- Fluff with a fork and set aside.
- Roast Vegetables:
- Preheat your oven to 400°F (200°C).
- Toss chopped broccoli with a tablespoon of olive oil, salt, and pepper.
- Spread the broccoli on a baking sheet and roast for 15-20 minutes or until tender and slightly crispy.
- While the broccoli is roasting, prepare the rest of the meal.
- Grill Salmon:
- Preheat your grill or grill pan over medium-high heat.
- Brush the salmon fillet with olive oil and season with salt and pepper.
- Grill the salmon for about 3-4 minutes per side or until it flakes easily with a fork.
- Prepare Spinach and Chickpeas:
- In a separate pan, heat a tablespoon of olive oil over medium heat.
- Add fresh spinach and cook until wilted.
- Add cooked chickpeas to the spinach, toss, and cook for another 2-3 minutes.
- Season with salt and pepper to taste.
- Assemble Your Meal:
- Divide the cooked quinoa among plates.
- Top the quinoa with the grilled salmon fillet.
- Arrange the roasted broccoli, sautéed spinach, and chickpeas around the salmon.
- Sprinkle chopped almonds over the dish for an added crunch and magnesium boost.
This meal not only provides a rich source of magnesium but also offers a variety of other essential nutrients. Remember that portion sizes and the specific magnesium content can vary based on the brands and types of ingredients used. Enjoy your super-rich magnesium meal!
Here’s the breakdown of nutrients, including magnesium, for each of the three plant-based meals provided:
Meal 1: Grilled Tofu with Quinoa and Roasted Vegetables
- Tofu (14 oz):
- Magnesium: Approximately 392 mg (99% DV)
- Protein: Approximately 49g
- Other nutrients: Iron, calcium, vitamin K, vitamin E, and B-vitamins
- Quinoa (1 cup, cooked):
- Magnesium: Approximately 118 mg (30% DV)
- Protein: Approximately 8g
- Other nutrients: Fiber, manganese, phosphorus, folate, and various antioxidants
- Spinach (1 cup, fresh):
- Magnesium: Approximately 24 mg (6% DV)
- Protein: Approximately 1g
- Other nutrients: Iron, vitamin K, vitamin A, vitamin C, and folate
- Almonds (1/4 cup, chopped):
- Magnesium: Approximately 96 mg (24% DV)
- Protein: Approximately 7g
- Other nutrients: Healthy fats, vitamin E, fiber, and antioxidants
- Chickpeas (1/2 cup, cooked):
- Magnesium: Approximately 48 mg (12% DV)
- Protein: Approximately 7g
- Other nutrients: Fiber, folate, manganese, and various antioxidants
- Broccoli (1 cup, chopped):
- Magnesium: Approximately 19 mg (5% DV)
- Protein: Approximately 3g
- Other nutrients: Vitamin C, vitamin K, fiber, and antioxidants
- Olive oil, lemon juice, garlic, salt, and pepper: These ingredients contribute minimal magnesium but add flavor and healthy fats.
Meal 2: Grilled Tempeh with Quinoa and Roasted Vegetables
- Tempeh (14 oz):
- Magnesium: Approximately 504 mg (126% DV)
- Protein: Approximately 42g
- Other nutrients: Fiber, iron, calcium, vitamin B6, and probiotics (due to fermentation)
- Quinoa (1 cup, cooked):
- Magnesium: Approximately 118 mg (30% DV)
- Protein: Approximately 8g
- Other nutrients: Fiber, manganese, phosphorus, folate, and various antioxidants
- Spinach (1 cup, fresh):
- Magnesium: Approximately 24 mg (6% DV)
- Protein: Approximately 1g
- Other nutrients: Iron, vitamin K, vitamin A, vitamin C, and folate
- Almonds (1/4 cup, chopped):
- Magnesium: Approximately 96 mg (24% DV)
- Protein: Approximately 7g
- Other nutrients: Healthy fats, vitamin E, fiber, and antioxidants
- Chickpeas (1/2 cup, cooked):
- Magnesium: Approximately 48 mg (12% DV)
- Protein: Approximately 7g
- Other nutrients: Fiber, folate, manganese, and various antioxidants
- Broccoli (1 cup, chopped):
- Magnesium: Approximately 19 mg (5% DV)
- Protein: Approximately 3g
- Other nutrients: Vitamin C, vitamin K, fiber, and antioxidants
- Olive oil, lemon juice, garlic, salt, and pepper: These ingredients contribute minimal magnesium but add flavor and healthy fats.
Please note that the nutrient values are approximate and can vary based on the specific brands and cooking methods used. These meals are rich in magnesium and provide a variety of other essential nutrients, making them healthy and balanced options for your diet.
Here’s the breakdown of nutrients, including magnesium, for the plant-based meal with salmon:
Meal 3: Grilled Salmon with Quinoa and Roasted Vegetables
- Salmon fillet (6 oz):
- Magnesium: Approximately 54 mg (13% DV)
- Protein: Approximately 34g
- Other nutrients: Omega-3 fatty acids, vitamin D, vitamin B12, selenium, and high-quality protein
- Quinoa (1 cup, cooked):
- Magnesium: Approximately 118 mg (30% DV)
- Protein: Approximately 8g
- Other nutrients: Fiber, manganese, phosphorus, folate, and various antioxidants
- Spinach (1 cup, fresh):
- Magnesium: Approximately 24 mg (6% DV)
- Protein: Approximately 1g
- Other nutrients: Iron, vitamin K, vitamin A, vitamin C, and folate
- Almonds (1/4 cup, chopped):
- Magnesium: Approximately 96 mg (24% DV)
- Protein: Approximately 7g
- Other nutrients: Healthy fats, vitamin E, fiber, and antioxidants
- Chickpeas (1/2 cup, cooked):
- Magnesium: Approximately 48 mg (12% DV)
- Protein: Approximately 7g
- Other nutrients: Fiber, folate, manganese, and various antioxidants
- Broccoli (1 cup, chopped):
- Magnesium: Approximately 19 mg (5% DV)
- Protein: Approximately 3g
- Other nutrients: Vitamin C, vitamin K, fiber, and antioxidants
- Olive oil (2 tablespoons):
- Provides healthy monounsaturated fats and adds flavor to the dish.
- Lemon juice (1 tablespoon):
- Adds a refreshing citrus flavor without significant nutrient content.
- Salt and pepper: Used for seasoning; minimal nutrient contribution.
Please note that the nutrient values are approximate and can vary based on the specific brands and cooking methods used. This meal provides a good balance of magnesium, protein, healthy fats, and various vitamins and minerals, making it a nutritious and well-rounded choice.
Here are the total magnesium content and types of magnesium-rich foods for each of the three plant-based meals:
Meal 1: Grilled Tofu with Quinoa and Roasted Vegetables
- Total Magnesium: Approximately 700 mg
- Magnesium Sources: Tofu, quinoa, almonds, chickpeas, spinach, and broccoli. These foods provide various forms of magnesium, including magnesium oxide, magnesium sulfate, and magnesium carbonate, which are commonly found in plant-based foods.
Meal 2: Grilled Tempeh with Quinoa and Roasted Vegetables
- Total Magnesium: Approximately 810 mg
- Magnesium Sources: Tempeh, quinoa, almonds, chickpeas, spinach, and broccoli. These foods provide magnesium in forms similar to those in Meal 1, such as magnesium oxide, magnesium sulfate, and magnesium carbonate.
Meal 3: Grilled Salmon with Quinoa and Roasted Vegetables
- Total Magnesium: Approximately 339 mg
- Magnesium Sources: Salmon, quinoa, almonds, chickpeas, spinach, and broccoli. Salmon provides magnesium in the form of magnesium aspartate, magnesium citrate, and magnesium glycinate. Plant-based sources in this meal provide magnesium in forms similar to those in the previous meals.
Please note that the total magnesium values are approximate and can vary based on the specific brands and cooking methods used. Different types of magnesium compounds are naturally present in various foods, and the body absorbs and utilizes these forms of magnesium differently.